(Option A)
Deadlift 3-3-3-3-3
– Welcome to the in-between-cycles week of our Strength program. This week’s goal is to recover, realign, and prepare for the next cycle that will start on October 6.
– Build to a heavy set of 3 Deadlifts.
– Aim to start working sets around 65-70% of recent 1RM.
(Option B)
Back Rack Reverse Lunge Step 8-8-8-8-8
4 reps/side
– Welcome to the in-between-cycles week of our Strength program. This week’s goal is to recover, realign, and prepare for the next cycle that will start on October 6.
– Build to a heavy set of 4 back-rack reverse lunges on each leg.
– Aim to start with around 40-50% of your 1-rep-max back squat.
– Avoid going so heavy that the back knee impacts / slams to the ground.
Monostructural Cardio : 1x 8 mins
Bike, row, or ski for distance
– Every minute perform a :15 sprint.
– Score is total distance; scores will be different depending on which machine you use.
– Start at a slow-to-moderate pace, and increase your pace as much as possible during the 15-second sprints.
– Hold a sustainable recovery pace and then push the sprint paces close to 100% effort. Ride as slow as you need to after each sprint to be able to repeat that sprint pace.
Stretching & Campfire
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves
Reason #10 to CrossFit — Has anti-aging effects. CrossFit helps keep your body fit and able.
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